“Tabata Barbell”
• Tabata Deadlift 185/125#
• 1 min Rest
• Tabata Hang Power Clean 135/95#
• 1 min Rest
• Tabata Front Squat 85/55#
• 1 min Rest
• Tabata Push Press 65/45#
A Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. All movements start from the floor. Goal: exceed 275 total reps. To achieve this, you must average 9 reps per 20 seconds.

3 - 4 Rounds :

15 Toes To post
10+10 Suitcase Deadlift

Upper body push-pull day

A) Barbell bench press - 4x8
- Build up in 3-4 sets, then complete the 4x8 with the same weight
- Go heavy! (RPE 8-9)

B) 3 sets
barbell bent over row with rope x 8-10 reps
double dumbbell shoulder press x 8-10 reps
kettlebell upright row x 10-12 reps

C) 2 sets
single arm dumbbell preacher curl x 10-15 reps
single arm dumbbell tricep kick back x 10-15 reps

For quality:
100 Dumbbell Box Step-ups, pick load, 20 in
100 Dumbbell Lateral Raises, pick load

Durante Core: Tc 10' min

4 Rounds for Time:
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10"sec Hollow Hold

1’ minute rest between every set.

4x4 deadlift
Jokaisen toiston jälkeen 5 maljakyykkyä

4x1+1+1 x 55-65kg

3min AMRAP 2x

6 one arm db snatch
12 burbee

Molempien amrappien jälkeen 3min palauttava soutu

30´min Metcon In pairs (Especial day WODLIIGA)

Treenaaja ___________________ Kuntoilija

5 Ring dips __________________ 5 Box dips
10"- 20"s Ring L-hold _______ 10"s Bench knee L-hold
5 Dual KB thrusters _________ 5 + 5 One arm KB thrusters
5 Chin-ups C2b ______________ 5 Chin-ups C2b

Other one at Ski

6x4 bench press